Five best muscle-building leg exercises

The Discovery Jacaranda FM Spring Walk is just around the corner and we want to make sure you're ready for it, so we have put together a list of exercises that you can do for your legs.

Your legs keep you moving all day so looking after them should be a priority. 

These leg exercises will ensure that your legs look and feel good all the time, so try these at least once a week. 

Register for the Discovery Jacaranda FM Spring Walk here.

1. Jump Squats

How to do these:

1. Stand with your feet shoulder-width apart.
   
2. Start by doing a regular squat, then engage your core and jump up.
   
3. When you land, lower your body back into the squat position to complete one rep.
   
4. Do two to three sets of 10 reps.
   

2. Romanian Deadlift

Why they're important...

• They increase mobility in your hips.
  
• They work on your hamstrings and glutes better than squats.
  
• They improve your dynamic flexibility, especially in your hamstrings and lower back.
  

Here's how to do it...

1. Stand with your feet hip-width apart, holding a barbell at thigh level. 
   
2. Your hands should be about shoulder-width apart. 
   
3. Keeping your back straight, bend at your waist, and sit your hips back to lower the bar. 
   
4. Keep the bar close to your shins and lower as far as your flexibility allows. 
   
5. Forcefully contract your glutes to extend at your hips and stand up.
   

3. Lateral Lunges

Why they're important...

• This is an excellent exercise for developing the quadriceps, hamstrings, and glutes.
  

How to do it: 

1. Stand with your feet hip-width apart, hands clasped in front of your chest. 
   
2. Take a big step to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent 90 degrees. 
   
3. Push back to start. That's one rep.

4. The Box Jump

Why they're important...

• Jumping will help you build and increase muscle tone in your lower and upper body better than most exercises. 
  

Here's how to do the box jump...

1. Stand about 20 cm back from a 15cm step. 
   
2. Get into an athletic stance with your knees slightly bent and your weight on the balls of your feet. 
   
3. Quickly jump onto the centre of the step, then jump back down to start, landing softly on the balls of your feet. 
   

Watch the video below for guidance:

5. The Calf Raise

• The benefits of this one are in the name, this workout will strengthen and tone your calf muscles.
  

Here's how to do this...

1. Stand on one foot, with your other leg bent to a 90-degree angle. 
   
2. Stand with a straight spine and draw your abs in. 
   
3. Rise up onto the balls of your feet with knees straight. 
   
4. Pause at the top, and squeeze your calf muscles. 
   
5. Lower down just until your feet are in line with the bench - do not drop them below the level of the bench. 
   

Here's how that looks:

Register for the Discovery Jacaranda FM Spring Walk here.